Coconut vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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A recap on differences between coconut and carissa (natal-plum)
- Coconut has more copper, phosphorus, and iron; however, carissa (natal-plum) is higher in vitamin C.
- Carissa (natal-plum) covers your daily vitamin C needs 39% more than coconut.
- Carissa (natal-plum) contains 16 times less phosphorus than coconut. Coconut contains 113mg of phosphorus, while carissa (natal-plum) contains 7mg.
Food varieties used in this article are Nuts, coconut meat, raw and Carissa, (natal-plum), raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +36.9% |
| Contains more IronIron | +85.5% |
| Contains more CopperCopper | +107.1% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +1514.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -85% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +65% |
| Contains more Vitamin B3Vitamin B3 | +170% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1051.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +566% |
| Contains more FatsFats | +2476.2% |
| Contains more CarbsCarbs | +11.7% |
| Contains more OtherOther | +140% |
| Contains more WaterWater | +79.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 1.3g | 50% |
| Vitamin C | 3.3mg | 38mg | 39% |
| Fiber | 9g | 36% | |
| Copper | 0.435mg | 0.21mg | 25% |
| Selenium | 10.1µg | 18% | |
| Calories | 354kcal | 62kcal | 15% |
| Phosphorus | 113mg | 7mg | 15% |
| Iron | 2.43mg | 1.31mg | 14% |
| Zinc | 1.1mg | 10% | |
| Folate | 26µg | 7% | |
| Vitamin B5 | 0.3mg | 6% | |
| Protein | 3.33g | 0.5g | 6% |
| Vitamin B6 | 0.054mg | 4% | |
| Magnesium | 32mg | 16mg | 4% |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Potassium | 356mg | 260mg | 3% |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Vitamin B1 | 0.066mg | 0.04mg | 2% |
| Vitamin B3 | 0.54mg | 0.2mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Sodium | 20mg | 3mg | 1% |
| Carbs | 15.23g | 13.63g | 1% |
| Net carbs | 6.23g | 13.63g | N/A |
| Calcium | 14mg | 11mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
12%
Minerals Daily Need Coverage Score
63%
16%
Comparison summary
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 59)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $2.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)